Chicken and Couscous Roll-Ups

Name: Chicken and Couscous Roll-Ups
Prep time: 15 min
Total time: 15 min
Yield: 6
Ingredients: 1 box (5.7 oz) roasted garlic and olive oil-flavored couscous; 1 1/4 cups water; 1 tablespoon olive or canola oil; 1 can (10 oz) chunk chicken in water, drained; 6 flour tortillas (8 inch); 6 tablespoons reduced-fat sour cream; 1/2 cup chopped tomato (1 small); 1/4 cup chopped fresh cilantro

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Prep 15 min
Total 15 min
Ingredientes 8
Porciones 6

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Looking for on-the-go dinner? Check out these chicken and couscous sandwiches ready in 15 minutes.

por Qué Rica Vida Cocina

Actualizada Sep 20, 2016

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Ingredientes

1 box (5.7 oz) roasted garlic and olive oil-flavored couscous
1 1/4 cups water
1 tablespoon olive or canola oil
1 can (10 oz) chunk chicken in water, drained
6 flour tortillas (8 inch)
6 tablespoons reduced-fat sour cream
1/2 cup chopped tomato (1 small)
1/4 cup chopped fresh cilantro

Instrucciones

1

Cook couscous as directed on box using water and oil.
2

Stir in chicken. Spoon about 1/2 cup couscous mixture onto each tortilla. Top each with sour cream, tomato and cilantro. Roll up. Wrap each roll-up securely with foil or plastic wrap; take with you for an on-the-go dinner.

Información Nutricional

330 Calorías, 4 1/2g Grasa total, 17g Proteína, 57g Carbohidratos totales, 3g Azúcares

Información Nutricional

Porción: 1 Roll-Up

Calorías: 330

Calorías derivadas de la grasa: 40

Grasa total: 4 1/2g; 7%

Grasa saturada: 1g; 6%

Grasas trans: 0g

Colesterol: 25mg; 8%

Sodio: 630mg; 26%

Potasio: 170mg; 5%

Carbohidratos totales: 57g; 19%

Fibra dietética: 5g; 18%

Azúcares: 3g

Proteína: 17g

% Valor Diario*:

Vitamina A: 6%; 6%

Vitamina C: 6%; 6%

Calcio: 10%; 10%

Hierro: 15%; 15%

Intercambios:

4 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 0 Vegetal; 1 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 0 Grasa;

Selección de carbohidratos

3 1/2

*Valores diarios basados en una dieta de 2,000 calorías.

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Looking for on-the-go dinner? Check out these chicken and couscous sandwiches ready in 15 minutes.

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